Running is a popular exercise and a great way to stay in shape. Whether you're a beginner or an experienced runner, there are always ways to improve your performance and reach your goals. This article will provide you with a comprehensive guide on how to run better and achieve your goals.

The first step in improving your running performance is understanding your body and mind. Running is a physical and mental activity, and it's essential to be aware of both aspects to make the most of your training.

Physical fitness is crucial for running success. Make sure to maintain a healthy diet and include strength training in your routine to build strength and improve your running form. Additionally, listening to your body and avoiding pushing too hard too quickly is essential. Gradual progress is key to avoiding injury and making long-term improvements. Doing too much mileage too soon can lead to burnout and fatigue.

Mental preparation is also essential for running success. Set achievable goals, and focus on the positive aspects of your training. Visualise yourself reaching your goals (and that all-important finish line) and use positive self-talk to keep yourself motivated. Running can also be a great way to relieve stress and clear your mind, so make sure to take the time to enjoy the process and appreciate the benefits of your training.

Improving Your Running Form

Proper running form is essential for running efficiency and avoiding injury. Here are some tips to improve your running form and run better:

By improving your running form, you will be able to run more efficiently and with less effort and feel so much better in those final stages of the race!

Incorporating Interval Training

Interval training is a great way to improve your running performance. This type of training involves alternating periods of high-intensity exercise with periods of rest or low-intensity exercise. Interval training can increase your speed, endurance, and overall running performance.

As we all know, you can't train to be a marathon runner and a 5k runner. It just does not work like that; we use different muscle fibres for each race, the difference is small, but we definitely recruit more of our fast twitch muscle during a 5k race than we do with 26.2 miles. That is science.

What we can do is realise what workouts work best for each of the distances we want to train for, so for your 5k workouts, they are going to be short and sharp but with some longer efforts, some weeks to build our threshold so we can run harder for longer. 5K is only a fraction of the distance to the mammoth that is the marathon, but we still need to train our aerobic system for it.

Staying Motivated

Staying motivated is vital to achieving your running goals. Here are some tips to keep you motivated and on track:

Understanding the Importance of Rest and Recovery

Rest and recovery are essential components of any training program, and this is especially true for running. Your muscles need time to recover and rebuild after each workout, and neglecting this aspect of your training can lead to injury and decreased performance.

By properly resting and recovering after each run, you will be able to run better and reach your goals.


Running is a great form of exercise and is one of the best ways to keep you physically and mentally in shape. By understanding your body and mind, improving your running form, incorporating interval training, staying motivated, and adequately resting and recovering, you can run better and reach your goals. Whether you're a beginner or an experienced runner, these tips will help you to improve your performance and achieve your running goals!

written by

Marcus Sladden

Digital Marketing Executive from Norwich

Age group: Open

Coach: Self Coached

Strength Training marathon Functional Training 10k half marathon track & field